Keeping Your Thyroid Healthy

Vitamins and minerals keep your thyroid gland operating at its best. In order to avoid low levels of the thyroid hormone to protect your health, you can find these nutrients in some of your favorite foods.

Try to focus on fresh, whole foods. Avoid processed foods that lose nutrients through the refining process and also contain additives and preservatives that interfere with vitamin and mineral distribution during digestion.

Selenium and iodine help process T3 and T4 hormones, which are released into the bloodstream from the thyroid. These hormones play an essential role in converting oxygen and calories to energy for optimal metabolism. A lack of iodine in the body can lead to an underactive thyroid, known as hypothyroidism, which may cause physical and emotional disorders from diminished thyroid hormone levels.

The thyroid needs selenium to transport hormones to cells and tissues. Iodine also helps the gland to function.

Zinc maintains the strength of the thyroid gland by helping to regulate the immune system.

The B vitamins help the thyroid gland function by aiding in metabolism and the production of energy. Other vitamins, such as A and E, also help your thyroid work properly.

Here are the 10 best foods that contain the nutrients necessary to keep your thyroid gland healthy:

1.   Beef and turkey have high amounts of zinc, selenium, and iodine.

2. Seafood, including tuna, is high in iodine and selenium, which help the body make hormones for the thyroid to work.

3. Dairy products, including yogurt, milk, and eggs, contain iodine.

4. Cranberries are a rich source of iodine, which is required by the thyroid gland to function properly.

5. Nuts and seeds are filled with selenium, including Brazil nuts, and sunflower, sesame, and flax seeds. Brazil nuts, walnuts, and almonds contain generous amounts of zinc.

6. Lima beans and pinto beans have high amounts of selenium.

7. Broccoli, rich in vitamin A, or beta-carotene, also provides vitamin C and selenium.

8. Cabbage offers selenium and vitamins E and C.

9. Spinach has generous amounts of selenium.

10. Brown rice has selenium and B vitamins. Brown rice is among the whole grains, such as whole wheat bread, whole wheat pasta, and oatmeal, which are high in zinc.

Source: www.newsmaxhealth.com, “10 Best Foods for Thyroid Health”, June 3, 2015.

Loophole #10 - Do you fall into this category when trying to form a new habit?

When we’re trying to form and keep habits, we often search, sometimes unconsciously, for loopholes. We look for justifications that will excuse us from keeping this particular habit in this particular situation. However, if we recognize this behavior and catch ourselves in the act of loophole-seeking, we can avoid using the loophole, and improve our chances of keeping the habit.

There are many kinds of loopholes. Ten kinds, in fact. So every few days we have been posting about a category of loophole, to help with the Strategy of Loophole-Spotting. This is the last one. If you've missed any, take a look back at the previous posts.

Loophole Category #10: The One-Coin Loophole

Often, when we consider our actions, it’s clear that any one instance of an action is almost meaningless, yet at the same time, a sum of those actions is very meaningful. Whether we focus on the single coin, or the growing heap, will shape our behavior. True, any one visit to the gym is inconsequential, but the habit of going to the gym is invaluable.

A friend told me, “I’ve really changed my eating habits, I’ve lost seventy pounds. A woman in my office uses that against me! She’s always saying, ‘Come on, you eat so well now, one cupcake won’t kill you.’ So I say, ‘You’re right, having one cupcake is no big deal—but I’m not going to have one today.’”

It’s so easy to point out the low value of the one coin. By reminding ourselves that the heap grows one coin at a time, we can help keep ourselves on track.

Pointing to the one coin is a way to deny a conflict between our values: we’re not choosing between our desire for French fries and for healthy eating habits, because eating one bag of fries is an insignificant act. But when we consider the accumulated cost of the French fries, the conflict looks different.

·              I haven’t worked on that project for such a long time, there’s no point in working on it this morning. 

·         One beer won’t make a difference. 

·         What difference does it make if I spend this afternoon at the library or at a video arcade?

·         Why work on my report today, when the deadline is so far away? 

·         A year from now, what I did today won’t matter.

A friend once told me, “I’ve really changed my eating habits, I’ve lost seventy pounds. A woman in my office uses that against me! She’s always saying, ‘Come on, you eat so well now, one cupcake won’t kill you.’ So I say, ‘You’re right, having one cupcake is no big deal—but I’m not going to have one today.’”

It’s so easy to point out the low value of the one coin. By reminding ourselves that the heap grows one coin at a time, we can help keep ourselves on track.

Do you invoke the one-coin loophole? The challenge of this loophole is that it’s true.

Reference: “Which of These 10 Categories of Loopholes Do You Invoke?” by Gretchen Rubin, February 5, 2014.

Loophole #9 - Do you fall into this category when trying to form a new habit?

When we’re trying to form and keep habits, we often search, sometimes unconsciously, for loopholes. We look for justifications that will excuse us from keeping this particular habit in this particular situation. However, if we recognize this behavior and catch ourselves in the act of loophole-seeking, we can avoid using the loophole, and improve our chances of keeping the habit.

There are many kinds of loopholes. Ten kinds, in fact. So every few days we will be posting about a category of loophole, to help with the Strategy of Loophole-Spotting.

Loophole Category #9: The Fake Self-Actualization Loophole.

This loophole comes in the disguise as an embrace of life or an acceptance of self, so that the failure to pursue a habit seems life-affirming—almost spiritual. But for most of us, the real aim isn’t to enjoy a few pleasures right now, but to build habits that will make us happy over the long term. Sometimes, that means giving up something in the present, or demanding more from ourselves.

·         You only live once.

·         I love life too much to deprive myself of this. 

·         It’s too nice a day to spend doing this.

·         I’ll be sorry if I don’t at least try it. 

·         I should celebrate this special occasion. (How special is it? National Cheesecake Day? A colleague’s birthday?) 

·         I should enjoy myself. 

·         This is special, I have to act now or miss out forever. (Fast food joints exploit this loophole; customers buy more when a limited-time offer is tied to a season, an event, or a specific holiday, such as pumpkin spice lattes or heart-shaped donuts.) 

·         I live in the moment. 

·         I want to embrace myself, just as I am. 

·         I should do something nice for myself. 

·         I don’t want to be rigid and obsessive about denying myself this. 

·         If I don’t make any demands on myself, I’ll feel better.

It’s true, however, that sometimes we do want to live in the moment, we do want to take advantage of an opportunity. As with many loopholes, a great way to handle this conundrum is with planning. You’re an adult, you make the rules for yourself, and you can mindfully choose to give yourself an exception to a usual habit.

So you might think, “My habit is that I don’t drink at home on weeknights, but next week is our anniversary, so we’re going to have champagne.” Or “I’ve promised myself to work on my thesis every single day, but on the first sunny day about 70 degrees, I’m playing hooky to go for a day-long bike ride.”

By planning for an exception, you stay in control, you ensure that your habits are working for you. Usually, loopholes are invoked in the heat of the moment, in the eagerness to find an excuse to junk a habit.

Here’s a test that can sometimes be useful: how do you feel about your exceptions later? Do you think, “I’m so happy I embraced the moment” or do you think, “Hmm…looking back on it, I wish I’d made a different decision”?

How about you? Do you sometimes invoke self-actualization to justify an action — and then regret it later?

Reference: “Which of These 10 Categories of Loopholes Do You Invoke?” by Gretchen Rubin, February 5, 2014.

Loophole #8 - Do you fall into this category when trying to form a new habit?

When we’re trying to form and keep habits, we often search, sometimes unconsciously, for loopholes. We look for justifications that will excuse us from keeping this particular habit in this particular situation. However, if we recognize this behavior and catch ourselves in the act of loophole-seeking, we can avoid using the loophole, and improve our chances of keeping the habit.

There are many kinds of loopholes. Ten kinds, in fact. So every few days we will be posting about a category of loophole, to help with the Strategy of Loophole-Spotting.

Loophole Category #8: the Concern for Others Loophole.

We often use the loophole of telling ourselves that we’re acting out of consideration for others and making generous, unselfish decisions. Or, more strategically, we decide we must do something in order to fit in to a social situation. Maybe we do — and maybe we don’t.

·         It will hurt my girlfriend’s feelings if I get up early to write.

·         I’m not buying this junk food for me, I have to keep it around for others.

·         So many people need me, there’s no time to focus on my own health. 

·         It would be so rude to go to a friend’s birthday party and not eat a piece of birthday cake.

·         I don’t want to seem holier-than-thou.

·         Changing my schedule would inconvenience other people. 

·         Other people’s feelings will be hurt if I don’t partake.

·         I can’t ask my partner to stay with the kids while I go to class.

·         At a business dinner, if everyone is drinking, it would seem weird if I didn’t drink. (Somewhat to my surprise, this loophole comes up a lot with drinking. Teenagers aren’t the only ones to feel peer pressure to drink, it seems.)

For some people, this loophole is a major challenge. Relationships are a key to happiness, and if a particular habit makes you feel very awkward about being out of sync in a social situation, or you worry that you’re hurting other people’s feelings or making them feel uncomfortable, this is a real factor in the formation of a habit.

By identifying the loophole, you can identify possible solutions. “Everyone else is drinking, so I’ll order a sparkling water, and no one will know what’s in my glass.” “Everyone else is ordering a drink, so I’ll order a glass of wine, but I won’t drink it, I’ll just leave it on the table.” “My grandmother gets upset if I don’t take seconds, so I’ll take a very small portion the first time, so she sees me go back for more.” “I’ll talk to my partner about whether this new habit is actually inconvenient, and if so, how we can work out a schedule that works for both of us.”

Side note: when you’re forming a new habit that feels awkward to others, give them time to adjust. Any change feels awkward at first. But if you keep starting and stopping, no one gets used to a new pattern. For instance, a friend wanted to go for a run on weekend mornings, but her family complained that she wasn’t around to get the day started — so she immediately stopped. She started again, and stuck to it, and after the first few weekends went by, everyone got used to starting the day on their own.

Reference: “Which of These 10 Categories of Loopholes Do You Invoke?” by Gretchen Rubin, February 5, 2014.

Loophole #7 - Do you fall into this category when trying to form a new habit?

When we’re trying to form and keep habits, we often search, sometimes unconsciously, for loopholes. We look for justifications that will excuse us from keeping this particular habit in this particular situation. However, if we recognize this behavior and catch ourselves in the act of loophole-seeking, we can avoid using the loophole, and improve our chances of keeping the habit.

There are many kinds of loopholes. Ten kinds, in fact. So every few days we will be posting about a category of loophole, to help with the Strategy of Loophole-Spotting.

Loophole Category #7: the Questionable Assumption Loophole.

A very popular loophole! Consciously or unconsciously, we make assumptions that influence our habits—and often, not for the better. They often become less convincing under close scrutiny. A reader posted a good example: “I set up weird mental blocks around my time. For instance, if it’s 9 a.m. and I have an appointment at 11 a.m. I’ll think ‘Oh, I have to go somewhere in two hours, so I can’t really start anything serious’ and then end up wasting my whole morning waiting for one thing to happen.”

·         It’s not a proper dinner without wine.

·         This is taking too long, I should be done already.

·         I can’t start working until my office is clean.

·         I need to eat a lot to get good value from this buffet.

·         I’m too busy to take the stairs. It’s faster to wait in this long elevator line.

·         The label says it’s healthy. (In one study, when a cookie was described as an “oatmeal snack,” instead of a “gourmet cookie,” people ate thirty-five percent more.)

·         If I do this, my craving will be satisfied, and I’ll stop.

·         Dramatically changing my eating habits has allowed me to hit my goal weight, so now I can return to eating normally. 

·         If I indulge now, I’ll get it out of my system.

·         People who follow strict rules will inevitably fall off the wagon.

·         It would be a good idea to test my willpower.

One very sneaky questionable assumption loophole is the assumption that a habit is so ingrained that we can ease off.  “I love my morning writing sessions so much, I’d never give them up.” Unfortunately, we have a tendency to regress, and even long-standing healthy habits can be more fragile than they appear, so it pays not to get complacent. Research shows that people tend to overestimate the amount of temptation they can face.

Do you find yourself making questionable assumptions in order to justify breaking a good habit?

Reference: “Which of These 10 Categories of Loopholes Do You Invoke?” by Gretchen Rubin, February 5, 2014.

Loophole #6 - Do you fall into this category when trying to form a new habit?

When we’re trying to form and keep habits, we often search, sometimes unconsciously, for loopholes. We look for justifications that will excuse us from keeping this particular habit in this particular situation. However, if we recognize this behavior and catch ourselves in the act of loophole-seeking, we can avoid using the loophole, and improve our chances of keeping the habit.

There are many kinds of loopholes. Ten kinds, in fact. So every few days we will be posting about a category of loophole, to help with the Strategy of Loophole-Spotting.

Loophole Category #6: the “This Doesn’t Count” loophole.

We tell ourselves that for some reason, this circumstance doesn’t “count” — but in fact, while we can always mindfully choose to make an exception to our habits, there are no magical freebies, no going off the grid, no get-out-of-jail-free cards, nothing that stays in Vegas. It’s a Secret of Adulthood: Everything counts.

·         I’m on vacation.

·         What are weekends for?

·         I’m sick.

·         I ate it off a child’s plate.

·         My wine glass wasn’t full.

·         This is a just one-time thing.

·         I ordered it for both of us, which means you’re eating half, even if I eat the whole thing.

·         I’ve totally given up drinking. Except on special occasions, and on the weekends, and when I’m out with friends.

·         I don’t even want this.

  

Do you find yourself arguing that something doesn’t “count”?

Reference: “Which of These 10 Categories of Loopholes Do You Invoke?” by Gretchen Rubin, February 5, 2014.

Loophole #5 - Do you fall into this category when trying to form a new habit?

When we’re trying to form and keep habits, we often search, sometimes unconsciously, for loopholes. We look for justifications that will excuse us from keeping this particular habit in this particular situation. However, if we recognize this behavior and catch ourselves in the act of loophole-seeking, we can avoid using the loophole, and improve our chances of keeping the habit.

There are many kinds of loopholes. Ten kinds, in fact. So every few days we will be posting about a category of loophole, to help with the Strategy of Loophole-Spotting.

Loophole Category #5: Apparently Irrelevant Decisions

It’s odd. When it comes to keeping our good habits, instead of fleeing temptation, we often arrange to succumb. In what Dr. Alan Marlatt dubbed “apparently irrelevant decisions,” we make a chain of seemingly insignificant decisions that allow us covertly to engineer the very circumstances that we’ll find irresistible.

·         I drove across town to that gourmet grocery store to buy broccoli, and I ended up buying their special cheesecake. Who could resist?

·         I’ll just check my email quickly before I go to the gym…oops, I don’t have time to go to the gym, after all.

·         I’m not going to eat anything more tonight, but I’ll go into kitchen and look in the freezer. Just curious.

·         No reason why I shouldn’t sit in the smoking section.

·         I’ll buy some scotch to have in the house in case someone stops by.

·         It’s such a nice day, it would be nice to take walk—would you look at that! I’m in front of my favorite bakery. I’m just going to step inside to enjoy the lovely smell.

·         My husband and I love to go on “all inclusive” cruise vacations, and I can’t resist the all-you-can-eat food.

A friend told me, “I know a guy in L.A. who has some trouble with gambling. The last time I saw him, he said, ‘I just lost a lot of money in Vegas.’ I said, ‘I thought you weren’t supposed to go there anymore.’ He said, ‘I’m not, but I didn’t go there to gamble.’ I said, ‘So why were you there?’ He said, ‘I bought a new car, and I wanted to take it for a test drive.’ He was absolutely serious.”

Reference: “Which of These 10 Categories of Loopholes Do You Invoke?” by Gretchen Rubin, February 5, 2014.